11/12/13

Today was a really solid training session. I definitely felt spent by the end of it, excited for some much needed rest and to get after it Thursday.

A.
Three sets, not for time, of:
Strict Muscle-Ups x 1 (did 2 on the last set - went strict because only had access to very low rings)
Kettlebell Snatch x 10 reps each arm (53#)

B.
Six sets of:
Hang Power Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes
205#, 225#, 235#, 235#, 235#, 240#
-Last set felt tough, solid training.

C.
Three sets of:
Behind the Neck Jerk x 1 rep
Rest 60-90 seconds
Weighted Strict Pull-Up x 3 reps
Rest 60-90 seconds
235# + 35#
255# + 35#
255# + 50#
-More there on the jerk, but my shoulders were just fried. I really like behind the neck jerk.

D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Ring Dips
10 Pull-Ups
-5 rds + 10 pull-ups

Post-WOD Accessory Movements:
Floor Dumbbell Triceps Extension  - 3 Sets: 6 + 12 reps (2 x 40# + 2 x 20#)

3 Sets:
Flat Dumbbell Bench (thumbs rotated toward face) x 20 reps
Hammer Curls x 10 reps
2 x 40#, 2 x 50#, 2 x 50#

-Got a huge pump from this accessory stuff, it was awesome and fun haha.